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| *Vultures Knob>>>Exercise Bike |
How much exercise should a woman over 200 lbs. begin with when trying to lose weight? |
I have started an exercise program in which I've been doing the bike at the gym for 30 minutes for 3-4 days per week. Recently I added weights and shorter intervals of cardio...my problem is that at 216 lbs. I'm really tired and although I feel I should work out for more time I don't know if that is unrealistic. Everyone says that it is good just to exercise but I want to see real results. I started last month at 222 lbs. but in the big picture that is not a significant loss and I am on a good eating plan. Should I force myself to work out for a longer period of time? I feel badly about it. Any advice you can give would be greatly appreciated. I can't afford a personal trainer. How can I overcome that tired, desparate feeling? I've been overweight for 3 years now but at this point I want to lose it. Try this diet and excersize program- here's a great one- EAT BREAKFAST!!!! there is an old saying, eat breakfast like a king, lunch like a prince, and dinner like a pauper Big Breakfast, medium lunch small dinner Breakfast= fruit, 3 eggs whites, 1 piece of whole wheat whole grain light toast, milk or orange juice, coffee if you want with skim milk and 1 splenda (best artificial sugar) lunch= turkey sandwich with a very little bit of light mayo or mustard (russian dressing is out) lettuce tomato, pickles, all the veggies you want on it!, 1 piece of fiber filled fruits (apple , anything with a skin) or nuts dinner- grilled or baked chicken, fish (can be very lightly breaded with lemon and pepper, if it is salmon you should go with cajun spice on it!), or turkey cutlet, on a salad with a non-creamy dressing (little or none of any dressing at all), one piece of whole wheat bread with margarine or light butter. Snacks= lowfat crackers with cheese fiber filled foods ( granola bars light ones only!!), apples, nuts, etc. carrots, celery, or peppers in lowfat dip try to eat 2 or less snacks a day, at most 3 drink water and green tea (with 1 splenda or unsweetened) you can crystal light to water staying hydrated speeds up metabolism green tea and green tea supplements also speed up metabolism excersize- 1 hour, intense cardio 6 days a week, strength or resistance training (3-5 days a week, don't work the same muscle group 2 days in a row), 1 day of low intensity cardio a week good luck, don't try to lose the weight too fast, it will only cause loss of muscle and water, lose it slower and it will be all fat ( don't slow down wight loss on purpose though) as for the abs and love handles- crunches, leg lifts, leglift-crunch, plank, buy a swiss excersize ball and find an article on how to use it, that should work your abs and muscles known as love handle obliques. Once again good luck! Remember, you can do this, I'm rooting for ya!!!! Do what you can little by little. if you are unable to do more than 30 minutes then dont force yourself. have you tried other machines or workout videos? it could be you just haven't found what you like. you have lost 7lbs this month that is great! dont rush it or it will come back way easier. 1-2lbs a week is good and healthy, and yes it is significant! What is even more significant is that you are taking the time to work on your health and DOING something about your issues. Congrats to you find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose. eat 5-6 small meals a day (eat every 2-3 hours) 5-8 servings of fruit and veggies a day 8 glasses of water have complex carbs for breakfast - they give you energy have lean meat (protein) for dinner - repairs muscle cardio exercise 4-6 times a week for 30-50min (first 20-30min body burns carbs and only then starts burning fat), light weight training dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily. ofcourse you can spoil yourself once in a while with a little treat:) Remove the White in your Diet, White- suger / salt /milk /flour/ potatoes / They say the whiter the bread the sooner your dead also check this out http://www.yazinc.com/publications/index... |
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